Advanced Aerobics

WORKING IN AEROBIC AND FITNESS 

This course goes above and beyond learning about different exercises, it gives you in depth content about body biology, and supports you to be able to design and teach effectively. This is a great course for:

• Existing fitness trainers looking to broaden their skills
• Those wanting to enter the world of aerobic fitness
• Anybody interested in the impact of aerobic exercise on the body

With this course you could be:

• A self employed fitness instructor
• Working for a gym chain
• Delivering classes in care homes or social care settings
• Creating one-to-one classes for individuals in private homes
• Supporting other instructors to develop their skills

The opportunities are vast, and with this course we take you through it step by step, with the skills learnt being able to transfer in to other areas of fitness. Think about where this course could take you!

Lesson Structure

There are 6 lessons in this course:

1. Organising a Class
   • Anaerobic Energy Supply
   • Phosphate Energy
   • Lactic Acid Energy
   • Energy Requirements for Different Activities
   • Short Bursts of Intense Activity
   • Breathing
   • Practical Application of Breathing
   • Training Response: Tolerance Capacity, Fatigue, Recovery, Deterioration
   • Basis for Exercise Programming
   • Movements in Aerobics
   • Methods of Teaching Aerobics: Add on, Link, Linear Progression
   • Music: Beat, New Music, Correct Count, Safety and Challenges, Variety, Obtaining Music
   • Sound System
   • Warm Up
2. Safety and Efficiency
   • Safety Overview
   • Aerobic Class Safety
   • Incorrect Exercises
   • Safety in Other aerobic Activities
   • First Aid Considerations
   • First Aid Materials and Equipment
   • Oxygen Equipment
   • Identifying Hazards
   • Legal Liability
   • Negligence
   • Failure to Take Reasonable Care
   • Providing Protection
   • You as a Fitness Leader
   • Basic Safety Audit
   • Pre Screening Clients
   • Medical Clearance
   • When Liability becomes a Problem
   • Contributory Negligence
   • Insurance
3. Managing the Workload
   • Heart Rate
   • Beats per Minute
   • Fitness and Heart Rate
   • Fitness Tests and assessments
   • What to Test
   • Measuring Weight
   • Blood Pressure
   • Weight and percentage fat
   • Height Weight Ratio
   • What affects measurements, significance, variables, methods of measuring different factors
   • Body Mass Index
   • Hydrostatic Underwater Weight
   • Electronic Light Body Composition Analyzers
   • Physical Dimensions
   • Heart Rate; factors, significance, measurement methods, training zone
   • Lung Capacity
   • Cardiovascular Score
   • Cardiovascular Limitations
   • VO2 Max
   • Step Tests
   • Field Evaluation of Cardiorespiratory Endurance
   • Designing Fitness Tests
   • Procedure for Constructing a New Fitness Test Series
   • Before any Test
   • Test Conditions
   • What Combination of Tests
   • Managing Exercise Programs
   • Training Response
4. Teaching
   • Managing Exercise Programs
   • Devising Sets of Relevant Exercises
   • Types of Classes
   • Classes for Different Types of People: mature adults, athletes, beginners, children of different age groups
   • Intellectually or Physically Disabled Groups
   • Motivation
   • Dealing with Complaints
5. Class Design
   • Fitness and Aerobic Class Design
   • Class Intensity and Duration
   • Pre Class Screening
   • Introductory Part of the Class
   • Intra Class Instruction
   • Writing an Exercise Program (Session Plan)
   • Typical Aerobics Class
   • Aerobic Warm Up
   • Stretching: body stretch, gluteal stretch, hamstring stretch, Groin Stretch, Abductor Stretch, Lower Back Stretch
   • Main Body of Exercise Session
   • Structured Routine
   • Simple Routine
   • Recovery
   • Muscle Conditioning During Class
   • Concluding the Session
   • Cool Down
   • Class Design
   • Exercises for Specific Problems
6. Leadership and Participation
   • Leadership Concepts
   • Leadership Responsibilities
   • Shared Leadership
   • Qualities of a Leader
   • Leadership Communication
   • Common Communication Barriers
   • Self Esteem
   • Reinforcement
   • Body Language

Aims

• Plan and organise effective cohesive exercises to use with music and for progressive long
• Devise sets of relevant exercises into class programs
• Relate sequences of exercises to music tracks
• Purchase a tape and map out various songs using correct music mapping
• Describe the Add On, Link and Linear Progression methods of teaching aerobics
• Gain a knowledge of music licensing
• Recognise and observe all guidelines for safety and efficiency of movement.
• Design exercise to music classes, using safe exercise practices and movements.
• Explain equipment considerations, maintenance and usage.
• Explain the importance of ventilation, temperature, floor surface, hygiene, correct attire
• Determine different class intensity and duration
• Measure the workload during a class, and use training components to design classes that are well graded.
• Compose correct techniques in exercising and teach by example and verbal instruction,
• Understand recommended practises - layering, visual preview, choreography and phrasing.
• Identify the different components of a class.
• Explain how to cater for different levels of fitness and special populations.
• Lead an exercise to music class, using appropriate teaching principles.
• Participate in a variety of exercise to music classes, moving in a controlled and efficient manner.
• Identify common injuries, treatment and prevention, for participants in aerobics classes.
• Identify current trends, facts and fallacies concerning aerobics.

What You Will Do

What Constitutes Aerobic Exercise?

There are many options for aerobic exercise! 

The obvious exercises are swimming, jogging, cycling or working out in an aerobics exercise class. Other less obvious options include participation in many work or sporting activities. Some sports are more appropriate for aerobic conditioning than others  

How Often, How Hard?

You should train at least 3 times a week. Your heart rate should become elevated, and maintained at elevated for at least 20 mins each sessions. To do this with a suitable warm up and cool down, so a training session requires 30 or 35 minutes at least. 

Some keys points for your clients...

• More frequent exercise (perhaps even daily) can be very beneficial, provided you don't over stress the body.
• Train on alternate days if possible. Excessively hard training on two consecutive days can create excess stress on joints, ligaments and muscles and deplete muscle glycogen levels.
• You can train daily, but be sympathetic to how the body feels  do not persist if pain increases or the legs become very heavy (even if it is only a light day). There is always a danger of over training, just as much as under training!

Exercise Movements

Each exercise is composed of a combination of positions which different parts of the body remain in, or move through, over a certain period of time.

Movement can be analysed in terms of the following components.

• Foot placement
• Position of hips (from all directions), or arms 
• Angle between hip and upper leg (at different stages of the movement)
• Angle of the ankle, knee and back
• Mid line displacement if in water (e.g. how far the body is in or out of the water at different stages).
• Balance and gravity (e.g. leaning forward or to the side while running)

Exercises are easily understood if you divide the body up into a few broad sections i.e. muscle groups (e.g. arms, legs, trunk/waist and chest, head) and then classify exercises as broad types of movements for each of these parts. For example, two different ways the legs might be used are for walking or jumping. Within each of these types of movements there is scope for a wide range of variations.

Example:  Leg Movements

Moving the legs will get the heart pumping more than moving the arms.

This is because of:

• Involvement of large muscle groups
• The distance from the heart (if muscles worked are further from the heart & are using more blood...that excess blood needs to be pumped further)
• Gravity (the pushing of blood back up to the heart goes against gravity which makes the heart pump harder)
• Legs weigh more and therefore more effort is required to keep them in action and to sustain the action for extended periods.   As such, repeated energetic leg movements are the basis for most aerobic exercise whether walking, running, jumping, stepping, cycling, skating, etc.

Variations in leg movements include:

• Jumping Jacks
• Shuffles
• Single leg lifts
• Kicks
• Dance steps
• Squats
• Lunges
• Power Walking
• Jogging

WHY STUDY WITH ACS?

There are lots of reasons why you should sign up to do this course with us, including:

• The information is comprehensive and will give you excellent depth to your knowledge to help you develop your specialism
• Within each lesson you have the opportunity to apply your learning to activities in order to extend your knowledge and research specific areas of interest, enhancing your understanding
• Knowledge of the areas studied in this course will enable you to stand out from others and give you greater confidence
• Understanding about designing and teaching classes can take you in to many different industries and sectors, giving you flexibility now and in the future with the opportunities you seek
• Our subject specialist tutors will be there to support you throughout your course, they are only too happy to share their industry knowledge and experience with you
• When studying with us you set your own deadlines, meaning you study at your own pace enabling it to fit around other commitments

TAKE THE NEXT STEP AND ENROL NOW!

You can enrol on the course now, but if you have any questions about the content of the course or studying with ACS, then please get in touch with us today - use our FREE COURSE COUNSELLING SERVICE to get in touch with our expert tutors. They will be pleased to help you!